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Friday, August 26, 2011

The Cure for Heavy Leg Syndrome?

Last weekend I smashed my 5 mile PR by over a minute with legs that felt amazing although certainly tired by the end of 5 miles. I was completely surprised by how awesomely wonderful the race felt when just the week before I had run a 10k with heavy legs. I felt like I had to fight for every step and although I still did well in the 10k the whole thing felt harder than it should have.

So what made such a difference in one week? I wasn't really sure until I ran across an article from the Running Times about Heavy Legged Syndrome. The cure stated by the author for heavy legged syndrome in that article was a long slow run. The day after my 10k I had gone for a long slow run, and it was slow. It took me over two hours and 15 minutes to get done with a thirteen mile run when normally I am done in under two hours. They don't really give a specific or scientific reason why it works other than heavy legs seem to come from over training and the remedy is to oxygenate your body with longish runs.

"Home is where you find comfort. It's where you go to sleep, to rest. Your long aerobic run is your home base. It's where you go to feel comfortable."

Of course other article talked about how heavy legs are the result of over training and the only cure is rest. I had also taken it pretty easy the rest of that week with an elliptical workout and a light interval workout. Me being a woman I am susceptible to anemia, so really there could be multiple causes or reasons why I had heavy legs. I found it interesting though and it seemed to have worked for me coincidence or not! I have also read about how that time of the month can affect performance too so maybe there was some of that going on. I don't know that I have been over training so hmm. Things to think about I guess.

Oh I love that you brought up this topic and I completely agree with the article. I have been struggling with the exact same thing lately and the day before my last 5k I did a very slow 14 miler and ran the best I had ever ran. Training hard all the time is a recipe for disaster. Thanks for sharing.

Peppy, zippy legs are nice to have! Still playing around with how to get those, but recovery runs are great, I think. Also, tapering from high miles seems to work well. I don't think we can expect super feeling legs - and speediness- everday. You seem to have found some things that work for you, though!

new follower via fitness friday! would have never thought a long run would do the trick- not to find out what's considered 'long enough'I will be trying this out the next time I feel the need for fresh legs! Thanks for sharing

Heavy legs usually lead me to try rest. If that doesn't work, then speedwork is what makes me feel better. After I run a long race (like a 50K)I feel SO slow for weeks after. The only way to snap out of it is to run fast to "reset" my body. Other ultra people say the same thing, so I'm not just a freak :)

I believe a slow run is the way to go when you have heavy leg syndrome. After my marathon last year. My legs were sore and tired, but I got out the next day an tried to do a slow 3 miler. It hurt to start but once I got to going it really started to loosen up my sore muscles.

When I was running 10 miles in the insane heat today, I sure felt like I had some major heavy leg syndrome. The thing that usually cures it for me is going to any type of jog in cool weather and taking a day or so of rest.

Ugh. Heavy Leg Syndrome is actually a real thing??? :) Isn't it funny how sometimes you just have your off days and your legs feel like bricks? My remedy would be to rest or cross train... maybe cycling or yoga. And an epsom salt bath!p.s. I LOVEEEEEE Body Rock! She is my idol- when I first happened across it, I was like what is this?? Then, she kicked my ass. HARD.

I get heavy legs every once and again and sometimes I do opt for an extra day off for rest. That usually does it. Haven't been to your blog for awhile, so I'm not sure how long you've had the new header pic up but I really like it. Cool pic!

Heavy legs just seem to happen out of nowhere with what no rhyme or reason to when and why. It could happen one day but not the next. I guess I don't really give it much thought. Now you have my curiosity peaked. I'm sure there will be googling this in my day today.

I only have one running skirt. The good and bad news is now it's too big but when it fit I loved it.